Hello, from the health ministry
Certificate of Achievement was awarded to Dedra Heilig, Bonita Marshall and Debbie Moss on January 25, in recognition of their successful completion of Journey To A Healthier Me program. It was a 12-month National Diabetes program designed for people with pre-diabetes and for people who are at high risk for type 2 diabetes and want to lower their risk. The program was provided by CHA (Cabarrus Health Alliance).
6 Simple Steps for the Whole Family to be Heart Healthy
Strategies for learning how to eat with awareness.
Each of us makes more than 200 daily decisions about eating — most of them unconsciously, according to behavior scientist Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of Mindless Eating and Slim By Design. Clueing in to these decisions can help make them work for you rather than against you. Increase your mindfulness factor with these strategies:
1. Snack wisely before shopping.
Grab an apple or some veggies before grocery shopping. Wansink found that healthy noshing primes you to buy healthy:
Study participants bought 25 percent more fruits and vegetables than those who didn’t eat such a snack beforehand.
2. Don’t supersize it.
Keep smaller dishes — like appetizer plates and juice glasses — front and center in your cupboard. Researchers discovered that diners at a Chinese buffet piled 52 percent more food onto large plates and ate 45 percent more than those who used smaller ones.
3. Make healthy food visible.
Wansink’s research found that people who wrapped healthy leftovers in plastic wrap were more likely to see them and eat them than those who used foil. On the flip side, people ate 2.2 more pieces of candy a day out of a clear bowl than an opaque one.
4. Keep a clean kitchen.
In a Cornell study, people ate 44 percent more snacks in a cluttered kitchen than they did in a clean one. “If your environment is out of control, you may feel that you don’t need to be in control of your eating either,” says Wansink.
5. Put food away.
Researchers discovered that women who kept a box of cereal on the counter weighed 20 pounds more, on average, than those who put it in the cupboard. Keeping food out of immediate sight and reach helps reduce temptation triggers.
6. Plate it up.
Even if you just want a snack, put it on a plate: Plating food increases your awareness of portion size. “Dishing out a ration makes you see exactly how much you are eating,” Wansink explains.
7. Minimize distraction.
People who dine while watching TV, reading, or working have a harder time keeping track of what they consume — and routinely eat more.
Distracted eating is a problem for two reasons: “First, you don’t pay attention to whether you’ve had 14 or 40 potato chips,” Wansink says. “Secondly, you often won’t stop eating until the end of the show, regardless of whether you’re full or not.”
Such eating patterns become mutually reinforcing, meaning it becomes hard to watch TV without eating, he explains.
What to Eat Based on Your Age
As you get older, your risk of developing hypertension or high blood pressure increases so it's important to keep a close eye on your salt intake. Cut back on salt by using spices and herbs for flavor instead and add more vitamin B12 to your diet.
THE ANTI-ASTHMA “SUPER” MUFFIN
Those who live with asthma may be unknowingly setting off a flurry of asthma attacks every time they eat certain foods. But have no fear, this recipe for muffins is rich in all the good things that help you breathe easier.
Not only are these whole wheat breakfast muffins full of flavor, they also contain bananas and walnuts. Bananas help relax bronchial smooth muscle tissue, and walnuts can help fight asthma attacks due to their anti-inflammatory properties. And blueberries not only add flavor, they also add a huge punch of antioxidants too.
Here’s the recipe below, it serves 6-8 people.
1 cup whole wheat flour
2 medium bananas, sliced
1/3 cup brown sugar ¼ cup almond milk
1/2 tsp baking powder 1 egg, lightly beaten
2/3 cup walnuts, chopped 1 cup blueberries
1/4 tsp salt
1. Preheat oven to 350°F (175°C, gas 4).
2. Combine flour, sugar, baking powder, walnuts, and salt. In a separate bowl, mash bananas with a fork and add blueberries.
3. Add egg and almond milk to banana mixture, then combine dry and wet ingredients. Pour batter into a non-stick muffin pan.
4. Bake for 30-40 minutes, then transfer muffins to a cooling rack. Serve warm.